WOD: Saturday 241221

Have a great weekend!

• Coaching Notes

This workout is a classic partner workout with the goal of having the work to rest staying in that 1:1 the entire workout. This means that we are hitting even sets with our partners and no one person is doing all the work. We should spend a little time priming the positions for everything today and then going over Rope Climb progressions prior to the workout, while also talking through the need to maybe start on different stations as you move through the workout for class management purposes. Overall grip stamina and posterior chain work is the name of the game today, so get ready for it and have fun!

metcon: "Triple Mushroom"

4 rounds for time of:

28 Deadlifts, 225/155 lbs

28 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

7 Rope Climbs, pick height

accessories Part a:

5 rounds for max reps of:

Dead Hang, 1 min

Rest 15 secs

Max rep Ring Hamstring Curls, 30 secs

Rest 15 secs

accessories Part b:

5 rounds, 30 secs per station, of:

Banded Bicep Curl Banded

Tricep Extension

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.